Comparing Nutrients in 5 ounces Orange-flavor Drink, Breakfast Type, Powder VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Orange-flavor Drink, Breakfast Type, Powder	0%	0%	100%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Orange-flavor Drink, Breakfast Type, Powder	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	19% 547kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	19.3% 25g	130g per day for Men 19-50 years
Sugars	180% 131g	8.9% 6.45g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	1.5% 0.57g	39% 15g	38g per day for Men 19-50 years
Protein	0% 0g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Orange-flavor Drink, Breakfast Type, Powder	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	94% 849μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.12% 0.001mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.3mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.2% 0.01mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.2% 1.13mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	364% 327mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange-flavor Drink, Breakfast Type, Powder	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	54.6% 546mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	2.05% 0.018mg	150% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.67% 27μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	0.35% 0.028mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	3.1% 0.071mg	152% 3.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	30.6% 214mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	7.92% 269mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.13% 0.014mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.005% 0.2g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Orange-flavor Drink, Breakfast Type, Powder VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Orange-flavor Drink, Breakfast Type, Powder versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Orange-flavor Drink, Breakfast Type, Powder vs Oil Roasted Almonds:

• 5 ounces of Orange-flavor Drink, Breakfast Type, Powder have more Vitamin A, 2.2 times more Vitamin B3, 6.8 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 92 times more Vitamin B1, 32.7 times more Vitamin B5, more Vitamin B9 and more Vitamin E than Orange-flavor Drink, Breakfast Type, Powder.
• Both Orange-flavor Drink, Breakfast Type, Powder and Oil Roasted Almonds provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Orange-flavor Drink, Breakfast Type, Powder have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin E
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Orange-flavor Drink, Breakfast Type, Powder as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Orange-flavor Drink, Breakfast Type, Powder vs Oil Roasted Almonds:

• 5 ounces of Orange-flavor Drink, Breakfast Type, Powder have 1.3 times more Calcium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 73.5 times more Copper, 184 times more Iron, more Magnesium, 49.2 times more Manganese, 3.1 times more Phosphorus, 3.7 times more Potassium, 8.2 times more Selenium and 307 times more Zinc than Orange-flavor Drink, Breakfast Type, Powder.
• 5 ounces of Orange-flavor Drink, Breakfast Type, Powder lack sufficient amounts of Copper, Iron, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Orange-flavor Drink, Breakfast Type, Powder have 5.6 times more Carbohydrate and 20.3 times more Sugars than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.6 times more Energy, more Fat, more Saturated Fat, more Omega 6, 26.3 times more Fiber and more Protein than Orange-flavor Drink, Breakfast Type, Powder.
• 5 ounces of Orange-flavor Drink, Breakfast Type, Powder provide inadequate amounts of Omega 6, Fiber and Protein
• Both Orange-flavor Drink, Breakfast Type, Powder as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.